Thursday, September 10th

CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Calf and Ankle Mobility

2 Minutes – OH Mobility/Stability Drills


500m Row or 2-3 Minute Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Bottoms Up Carry (Left)

10 KB Bottoms Up Presses

50ft KB Bottoms Up Carry (Right)

10 KB Bottoms Up Windmills

Push Press (6×2)


Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Push Press (Start at 75-80% and build to a peak set of 2 for the day or complete all sets at a working weight)

Tempo Strict Press (31X2) (4×6)


Every 3 Minutes For 9 Minutes (4 Sets) Complete:

6 Tempo Strict Press @ 31X2

12 Alternating KB Row (Standing Hold)

20 Band Pull-Aparts

Metcon (No Measure)

AMRAP 15 Minutes:

100ft Single Arm Farmers Carry (50ft Left/50ft Right)

10 Knees to Elbows or Opposite Side Knees to Elbows

15 Push-ups or Offset Plate Push-ups

20 Russian Twists


Shoulder/Lat Accessory:

3×8 Barbell Row

3×20 Band Pull-Aparts

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

10 Minute Assault Bike – :15 Sprint/:45 Easy

Posted in Workout of the Day.